STRENGTH

HANG POWER SNATCH

7×2

WOD

6′ AMRAP

12 DB snatch alt.
10 DB box step up
8 pull up
rest 2′
AMRAP 2′
max reps of clean & jerk

STRENGTH

DEADLIFT

5×3
80%-90%

WOD

EMOM 16′

-7 thruster
-2xKB 8 hang power snatch
-max reps of sit up
-rest

STRENGTH

SKILL

pull up
-kipping
-buterfly
muscle up

WOD

FOR TIME

60 wall ball
40 pull up
15 hang squat clean & jerk
20 burpees
15 hang squat clean & jerk
40 pull up
60 wall ball

STRENGTH

FRONT SQUAT

6×3
70%+

WOD

6 INTERVALS
2′ amrap

40 du -> 80 su
10 steps front rack DB lunges
10 lunges

45″ rest

CROSSFIT
QUARTEFINAL

STRENGTH

HANG SQUAT SNATCH
below the knee

7X2
70%-85%

WOD

2 intervals

AMRAP 6′
8 power clean
8 pull up
12 american swing

rest 1′

AMRAP 6′
8 2xDB hang power clean
8 2xDB shoulder to over head
12 goblet squat

STRENGTH

POWER SNATCH

5×2
60%+

WOD

FOR TIME

21-15-9-6-3
hand stand push up
front squat
burpees over the bar

STRENGTH

BACK SQUAT
+
STRICT CHIN UP

4×4 @80%+
4 x amap

WOD

FOR TIE
3 rounds

10 bar facing burpees
10 thruster
10 bar facing burpees
50 du -> 100 su

rest 1′ b/t rounds

STRENGTH

5-4-3-2-1

muscle clean
push press w/1 sec. pause in OH
power clean
front squat drives
thruster

4 ROUNDS

2/side KB front rack get up
20mt/arm single arm over head carry
20″ ring support hold
10″ bar L sit hold

STRENGTH

CLEAN+F.SQUAT+JERK

8×1+1+1

start from 60% of front squat

WOD

2 intervarls

6′ AMRAP
20 burpees
+ in remaining time
amrap of
2,4,6,8,…
power snatch
over head squat
pull up

rest 2′

5′ AMRAP
20 burpees
+ in reamining time
max reps of
8 ttb / 12 ktc
8 box jump over

WOD

40′ EMOM

1) ski erg
2) assault bike
3) row
4) rest

STRENGTH

CLEAN & JERK

7×1
80%-85%

WOD

FOR TIME

20 pull up
35 V up
100 wall ball
35 V up
20 pull up